According to American Diabetes Association statistics, there are 23.6 million children and adults in the United States with diabetes. In addition, there are 1.6 million new cases of diabetes diagnosed each year. Although there is currently no cure for diabetes, lifestyle factors can have a huge impact on the quality of life for those with diabetes. Most importantly, nutrition and healthy eating can delay or prevent many of the complications of diabetes.
Diabetic Meal Plans and a Healthy Diet
There are many approaches to healthy eating for diabetics. Essentially, they all promote portion control, moderation and healthy choices. The American Diabetes Association suggests diabetics can plan their meals using the plate method, exchange lists, carbohydrate counting, the glycemic index and the food pyramid.
Basics of Diabetic Diets
Regardless of which approach one takes for meal planning, the basics include the following:
Consistency. Consistency applies to both meal timing and portion sizes for meals and snacks. It is important to plan regular meal times to avoid extreme highs and lows in blood sugar levels. Consistency in amounts or serving sizes for each of your planned meals and snacks will aid in achieving balanced blood sugar levels as well.
Balanced meals and snacks. Balanced meals and snacks include a source of carbohydrate as well as protein. Good sources of carbohydrate include vegetables and fruits, as well as whole grains.
Increase intake of high-fiber foods. High-fiber foods help to regulate blood sugar levels and include whole grains, dried beans, and fruits and vegetables.
Follow a diet low in fat. Substitute fried foods with baked, broiled, steamed, grilled, or broiled foods. Trim visible fats from meats and remove skin from chicken. Limit serving sizes of high fat extras such as dressings, sauces, cheese, butter and high-fat snacks.
Plate Method
Using your plate to guide you is a fast and easy way to make healthier choices. This is a good place to start, and allows you to focus on appropriate portion sizes without counting or measuring.
The first step is to divide your plate in half. On one side of the plate you want to put non-starchy vegetables. Basically these are all the vegetables except for potatoes, peas, corn and the large winter squash. The other half of your plate is divided between proteins and starches. This is where your meat and potatoes go.
It is important to use reasonably sized plates for this method, in order to help cut down on portion sizes.
Breakfast would be similar except half the small plate or bowl would be starch and fruit, and the other half a protein.
Carbohydrate Counting and Exchange Lists
Carbohydrate counting allows you to keep track of how many grams of carbohydrates you eat and to set a limit for a maximum amount to eat. Determining how many carbohydrates you need depends on many factors including your size, how active you are, and what medications you take.
Once you determine how many grams of carbohydrate you need per meal, you can choose your food and the portion sizes to match.
Exchange lists are similar to carbohydrate counting. In this method, your meals allow for a certain number of servings from each food group depending on your calorie level. Knowing serving sizes of foods in each group allows you to "exchange" one serving for another.
The Glycemic Index
The glycemix index (GI) is a rating system that classifies foods based on how quickly they convert to glucose in the body. A food's index rating can be altered by combining foods, processing, ripeness and cooking methods. Meal planning with the GI involves choosing foods that have a low or medium GI. According to the American Diabetes Association, some carbohydrate-containing foods with a low GI include dried beans and legumes (like kidney beans and lentils), all non-starchy vegetables and some starchy vegetables, most fruit, and many whole grain breads and cereals. Meats and fats don't have a GI because they do not contain carbohydrate.
Food Guide Pyramid
The food guide pyramid divides foods into groups, with the largest groups being emphasized over the smaller groups. The largest group forms the base and includes grains, beans and starchy vegetables. The smallest group is the fats, sweets and alcohol and should be consumed the least.
Controlling Diabetes with Awareness
The American Dietetic Association encourages those with diabetes to:
Keep blood glucose levels within the normal range or as close to normal as possible. This can prevent or reduce complications.
Reduce your risk of heart disease and stroke. People with diabetes are at risk for both. Keep blood pressure within normal levels and achieve healthy cholesterol levels.
Adopt a diet and lifestyle that are enjoyable for you and can prevent or at least slow complications from diabetes.
The most important aspect of controlling diabetes is being aware of your choices. Keeping a journal to record your food intakes, your blood sugar levels, activities, and any medications you are taking will provide you with a great amount of information to assist in making better choices and making adjustments when needed.
